1200:

06_01_03_009-web-8

1200: Monday 2/22/16
Amrap 18
30 wall balls
100 m run
10 power cleans 135/95
100 m run
30 push ups
100 m run
STRENGTH: 3X10 bb walking lunges – 4×5 press

1199: Saturday

1199: Saturday 2/20/16
BW: 25 minutes
10 m bear crawl
26 step walking lunge
10 arm haulers
20 lateral box jumps – use 1 or 2 45lb plates
10 jumping squats
10 T2B
350 m run

CompWOD: Thank you Mainsite!
21-15-9 reps for time of:
225-lb. deadlifts
Overhead walking-lunge steps
Burpees, jumping over the barbell

Use a pair of 50-lb. dumbbells or kettlebells for the overhead lunges.

1198: 2/22/66

unspecified

The 50 WOD: Go at this a single, pair or small group or share the reps. This does not need to be a total beat down. I would be happy to see everyone move well with complete ROM and integrity for each exercise. Have fun and I will see you all next week on the other side of the half century. Be the best you can be. CDM

1200: 2/22/66 – No standard for bb load. Since there is 50 minutes of work build a light bar and get going.
Amrap 10
2 GTO
22 push ups
66 squats
rest 2 minutes
Amrap 10
2 squat cleans
22 box jumps
66 pull ups
rest 2 minutes
Amrap 10
2 Thrusters
22 OTBB
66 DU
rest 2 minutes
Amrap 10
2 squat snatch or OHS
22 wall balls
66 T2B
rest 2 minutes
Amrap final 10
2 Curtis P’s
22 team 8 ct. body builders
66 rope climbs as (2) groups – 1 group per rope

1197:

508852385

Sign up and have fun with your friends.

1197: 1 day till the Open begins.
If you are signed up for the open and you want to work
on a skill or two be our guest. Coach Christine and Bobby will in the box
to assist and answer any questions you may have. If you just want some movement here is
a wod from last Saturday many seemed to enjoy. At the very least your DU’s will improve.
WOD: 3 rounds or 4 if you wish.
BW: 3 rounds
50 DU
25 box jumps
25 climbers
50 squats
10 burpees
400 m run
STRENGTH: 3X5 f. squats then 3×5 b. squats (no pr’s just what feels right)

1196:

508852385

Sign up. Make it happen.

1196: Wednesday 2/17/16
WOD:
100 DU/SU
15 db squat clean thrusters 40/20 (touch the floor w/db at begining of each rep)
6 MU or 3 ring dips/pull ups X 6 rounds
75 DU/SU
10 db clusters
4 MU or 4 rounds scaled
50 DU/SU
5 db cluster
2 MU or 2 rounds scaled

Mobility: shoulder/hip distraction